Your waistline is the riskiest area to accumulate body fat. Extra belly fat increases your risk of type 2 diabetes, certain cancers, heart disease and strokes, according to MayoClinic.com. Plan a well-rounded fitness program if you want to get rid of your stubborn stomach fat. Include a combination of exercises for successful belly fat loss.
Aerobic Exercise
Aerobic exercise is the most effective way to burn fat and calories. While strength and resistance training help tone the muscles in your belly, cardio training burns off the layer of fat covering your muscles. Cardio raises your heart rate and helps you lose belly fat. Aim for at least 45 to 60 minutes of cardio exercise for a minimum of five days a week. Take a brisk walk, jump rope or go swimming. Skating, dancing and running also work well for your cardio sessions.
Circuit Training
Anaerobic exercise, or resistance training, is another key component to belly fat reduction. Work all your major muscle groups for the best results. Muscle is more efficient at burning calories than fat; the greater your muscle mass, the more calories your body will burn, even at rest. Use circuit training for your full-body resistance training program. This type of training is set for a specific amount of time, usually about half an hour. Work the muscles in your chest, back, abs and legs for 30 to 90 seconds each with the same amount of rest time between each station.
Ab Exercises
Targeted ab exercises help tone and define your waistline while improving your overall core strength. Classic ab crunches and bicycle crunches work all your major abdominal muscles. To do crunches, lie on your back with your knees bent and your feet shoulder-width apart. Clasp your hands behind your head. Lift your shoulders 3 to 4 inches off the floor and release back to your starting position. Perform bicycle crunches in the same position, but lift your feet so your calves are parallel to the floor. Stretch your right leg out as you bring your right elbow to your left knee. Bring your right leg back to the start position as you stretch out your left leg and touch your right knee with your left elbow. Do four sets of 25 reps for each exercise.
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